11 Piriformis Stretches to Get Rid of Sciatica, Hip and Lower Back Pain

Sciatica; even the name brings pain to people who have suffered from it. They know how intolerable it can be.

The pain from the sciatic nerve is common to at least 40% people, sooner or later in their lives. Several conditions like a ruptured disk, physical injuries or contraction of the spinal canal can cause it.

When this sciatic nerve enters the muscle, problems begin. We get Piriformis syndrome. This causes agonizing pain on hips, lower back and lower limbs.

Patients often need the help of all kinds of painkillers to get relief from the ache. But over-usage might give rise to new problems we do not want.

So why not try a few exercises to relieve the pain?

Please note: Doctor’s consultation and warm up exercises are must before doing the exercises.

First Exercise: Supine Piriformis Stretch

To do this exercise, lie down on your back and bend your knees up. Now put the painful leg over the knee of the other leg. Keep one hand on top of the knee and pull gently toward the opposite shoulder. Hold the ankle with the other hand. Remain in position for 30-60 seconds until you start feeling a stretch.

Second Exercise: Standing Piriformis Stretch

For this exercise, you need to stand up. Put your harmed leg above the knee of the other leg. Then, at an angle of 45 degrees, lower your hip. Bend your torso upfront while you extend your arms aligned to the ground.

You need to have your spine straight. Stay in this position for a half a minute to one minute, and then, do the same with the other leg.

Third Exercise: Outer Hip Piriformis Stretch

For doing this exercise, lie down. Fold the left leg up so that its foot stays beside the knee of the right leg. Hold the top of the left knee with your right hand. Pull it down gently to the right side so that it touches the floor. While doing this, raise your left arm and lower it towards the floor at your left side, as much as you can. Remain in this twisty position for 20 seconds and switch legs.

Fourth Exercise: Long Abductor Stretch

For this exercise, you need to sit down. Then, extend your legs out and far apart. Bend your torso upfront, and place your hands on the floor. You should try to touch the ground with your elbows. Stay in this position for about twenty seconds.

Fifth Exercise: Short Adductor Stretch

For doing this exercise, sit down and bend your knees to the side. Join your feet. Hold the right ankle with your left hand and left ankle with your right. Now that you have wings of a butterfly, it’s time to take off! Raise your knees and lower again. Slowly increase speed.

Sixth Exercise: Side-Lying Clam

For this exercise, you need to lie on the side with the harmed hip. Tilt your legs back into an L shape, and keep one foot on another, while keeping your legs parallel.

You should not tilt your body or spine but keep the harmed hip high. While you are keeping your feet together, raise your top knee, and stay in this position for a while. Do this for fifteen times.

Seventh Exercise: Hip Extension

Start by putting your hands and your knees on the floor parallel to each other, in a baby crawl position. Raise one knee and open your leg backward in a stretch. Bring your legs together and repeat on both sides.

Eights Exercise: Supine Piriformis Side Stretch

For this exercise lie down with back and legs straight. You need to tilt the harmed leg up. Then, place your foot on the outside of the other leg, and it should be close to the knee.

For this exercise lie down with back and legs straight. You need to tilt the harmed leg up. Then, place your foot on the outside of the other leg, and it should be close to the knee.

Drag the knee of the harmed leg across the middle line of your body, and make sure not to raise your hips or shoulders.

They need to be on the ground.

Stay in this position for half a minute, and do the same with the other leg. Do this three times.

Ninth Exercise: Bottom Stretch for the Piriformis Muscle

For this exercise, you need to stay on all fours. Place your hands and knees on the floor. Bend the knee of the painful leg under the stomach. Press from above.

Stretch the other leg out and bend your head to touch the floor. Hold the position for 30 seconds. Repeat three times.

Tenth Exercise: Seated Stretch

For this exercise, you need a chair. Then, sit in the chair and cross your harmed leg over the other one. Your chest needs to be upfront, and make sure to keep your back straight.

Take two breaths, and slowly bend, hold for another half a minute, and do the same with your other leg.